Morning Mug Souffle Recipe

I don’t like to eat a big breakfast. It’s not that I am not hungry. I move a lot in the morning and I don’t like a big meal sitting on my stomach. My blood sugar also tends to go low in the morning. Regardless of how much I eat for breakfast, I will still need a snack somewhere between 9-10 am to keep from crashing. Eating too much for breakfast (and thus giving myself a bigger bolus) only makes the problem worse. My preference is to have around 200 calories for breakfast with some date balls after my first training session or a protein shake after my workout.

However, the concept of breakfast in a mug is one I like very much. All you do is throw everything in a microwave safe mug or bowl and heat it up. I can let it cook while I empty the dishwasher, make my tea or pack my food for the day. So I took the original recipe and adapted to make it lower in calories while still keeping it protein rich and delicious.

Morning Mug Soufflé

1 egg

1 egg white

1 tbsp milled flaxseed

¼ cup pumpkin puree

½ cup unsweetened applesauce

½ tsp cinnamon

¼ tsp cloves

¼ tsp nutmeg

1 tbsp PB2

Mix all contents in a mug (or small glass bowl). Microwave 4-5 minutes (stirring once during that time). Serves one.

But what is it like? Cake? Pudding? I need to know what craving it will fill. Some mornings I wake up wanting low fat turkey bacon chunks, frozen spinach, and egg beaters nuked in a bowl. Other days, I need a few more carbs. Thanks.

Not a pudding. Have you ever had a souffle? It’s kind of cake like but lighter. This isn’t sweet but it does have good carbs from the applesauce and pumpkin. It’s very balanced between carbs, protein and fat.